Time for you with H.I.I.T Training [Challenge 45]

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Roasted Cauliflower + Carmelized Onions

Ingredients

• 2 tsp olive oil, or avocado oil
• 1 large yellow onion, sliced
• 4 garlic cloves, sliced
• 6 cups bite size cauliflower florets
• 4 Tbsps olive, avocado, or melted unrefined coconut oil
• 2 Tbsps fresh squeezed lemon juice
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper, or to taste

Garnish ideas:

• fresh flat-leaf parsley,
• chopped fresh chives,
• fresh grated Parmigiano cheese, or
• fresh lemon zest

Instructions

1. Heat 2 tsp. oil in a large skillet over medium-high heat.
2. Add onion and garlic; sauté about 5-6 minutes or until nicely browned, stirring often. Remove from heat.
3. In large glass bowl, toss cauliflower, remaining oil, lemon juice, sea salt, and pepper. Add onion mixture, lightly toss.
4. Place mixture on a flat sheet pan coated lightly with cooking spray.
5. Bake at 500° for 15-20 minutes or until golden brown, stirring occasionally. I like to make sure some edges are cooked nice and crispy.
6. Sprinkle with your favorite fresh garnish choice from above.

Thank you Cleanfoodcrush.com

Pumpkin Spice Oatmeal Jars

Gluten free + Dairy free : Makes 3 servings

Ingredients:

• 1.5 cups almond milk
• 1/2 cup all natural pumpkin puree
• 3 Tbsps pure maple syrup, or raw honey
• 2 Tbsps chia seeds
• 1 cup uncooked steel cut oats, gluten free
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1/4 tsp ground clove
• 1 tsp vanilla extract

Optional toppings:

• 1/2 cup coconut yogurt
• 1/4 cup pecans

Instructions:

1. In a medium bowl, mix together pumpkin puree, maple syrup, vanilla, spices and almond milk until well combined. Stir in oats, and chia seeds.
2. Pour equally into mason jars and place in fridge overnight.
3. Serve with coconut yogurt and pecans. Enjoy!

Yes! They are eaten cold, like pudding  Prep a few of these for your week ahead – place in the refrigerator, give a little stir in the morning…breakfast is on!

Absolutely no cooking required

Thank you Cleanfoodcrush.com

French Onion Soup

French Onion Soup

1 1/2 cups per serving less then 300 calories

Ingredients

• 2 large sweet onions, sliced
• 2 large red onions, sliced
• 4 garlic cloves, minced 
• 1 tsp chopped fresh thyme
• 1 tbsp balsamic vinegar
• 1 tbsp Worcestershire sauce
• 1/2 cup red wine
• 1 tsp salt
• 1/2 teaspoon freshly ground pepper
• 1 bay leaf
• 3 14-ounce cans fat free beef broth
• 1/4 cup minced fresh chives, or scallions
• 6 slices light, whole wheat bread (I used half a sandwich thin for 50 calories)
• 1 cup shredded Gruyère, or fontina cheese (I used 3 tiny balls of fresh mozzarella for 70 calories)

Instructions

1. Spray a large saucepan with butter flavored nonfat cooking spray and place over medium-high heat. Add sweet onions and red onions. Toss lightly. Cover, reduce heat to medium and cook, stirring often, until softened and starting to brown, 6 to 8 minutes. 
2. Add garlic, bay leaf, and thyme and cook, uncovered, stirring often, until starting to soften, 3 to 4 minutes.
3. Stir in red wine, vinegar, Worcestershire sauce, and salt and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes. 
4. Stir in broth and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes. Remove from the heat and stir in scallions.
5. Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.

The soup is just 150 calories per serving not including the bread or cheese.  

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans, and Cranberries

Ingredients

• 3 cups Brussels sprouts, ends trimmed, yellow leaves removed
• 3 tablespoons olive oil
• Salt, to taste
• 1 and ½ pound butternut squash, peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
• 2 tablespoons olive oil
• 3 tablespoons maple syrup
• ½ teaspoon ground cinnamon
• 2 cups pecan halves
• 1 cup dried cranberries
• 2-4 tablespoons maple syrup (optional)

Assembly:

1. Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
2. Make sure Brussels sprouts have trimmed ends and yellow leaves are removed. Then, slice all Brussels sprouts in half. In a medium bowl, combine halved Brussels sprouts, 2 tablespoons of olive oil, salt (to taste), and toss to combine. Place onto a foil-lined baking sheet, cut side down, and roast in the oven at 400 F for about 20-25 minutes. During the last 5-10 minutes of roasting, turn them over for even browning, the cut sides should be nicely and partially charred but not blackened (see my photos).
3. Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
4. In a medium bowl, combine cubed butternut squash (peeled and seeded),1 tablespoon of olive oil, maple syrup, and cinnamon, and toss to mix. 
5. Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.
6. _Note:_You can roast both Brussels sprouts and butternut squash on 2 separate baking sheets at the same time, on the same rack in the oven – that’s what I did.
7. In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pecans, and cranberries, and mix to combine. (OPTIONAL): For more sweetness, add 2 or 4 tablespoons of maple syrup, if desired – do not add all maple syrup at once, start with 2 tablespoons, then add more, if desired, and toss with the salad ingredients to combine.

Harvest Soup

Beautiful colors, nutritionally packed, warm & hearty for cold nights.

Ingredients:

• 1 onion – diced
• 2 celery stalks – diced
• 3 carrots – diced
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic – minced
• 2 cups fresh zucchini – diced
• 2 cups green beans-cut 1 inch
• 1 28-ounce can crushed tomatoes
• 2 28-ounce cans of water (refill your empty can, twice)
• 1 15-ounce can rinsed cannellini beans
• 1 15-ounce can rinsed chickpeas
• 1 cup quinoa (optional) or 16oz bag of Marble potatoes (optional)
• 2 cups kale – stems removed (optional)
• 1 teaspoon turmeric (or to taste)
• Pinch of red pepper flakes
• Sea Salt and pepper to taste
• Garnish with parmesan to taste
• Garnish with fresh basil or finely chopped rosemary

Directions:

1. Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
2. Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
3. Add the zucchini and the green beans, marble potatoes (optional) season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
4. Add the tomatoes and the water, raise heat to high and bring to a boil.
5. Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
6. If you add the quinoa and cover for 15 minutes. 
7. Remove the lid, add the kale and the canned beans, bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.
8. Grate in the parmesan, add fresh basil and serve. (or do this for individual servings.)

Recipe courtesy of Clean Food Crush

Photo credit: Rachel McDaniel